What's a GMO? What You Need To Know

A lot of us have heard of GMOs but I think a lot more people have never heard of them and have no idea what they are! GMOs are everywhere in our food now, but are they bad for us? Some say they are the only way to feed the world, others say they're harming our health. Personally, I avoid them. The information circulating about GMOs can sounds pretty scary and confusing so I want to help you be informed. 

If you find it hard to believe that a lot of people have no idea what a GMO is, whatch this bit from Jimmy Kimmel:

GMO is an abbreviation for Genetically Modified Organism.

A GMO is any plant or animal that has had its DNA altered by artificially introducing the DNA of a unrelated living organism into its genetic makeup. This is different from traditional cross-breeding or hybridization where related plants are cross-pollinated or grafted together, like making a pluot by combining a plum and an apricot (both stone fruits). Cross-breeding is a type of genetic modification but GMO does not refer to this.

GMOs are transgenic. The transfer of foreign genes to create GMOs is done so that the organism being altered will display specific traits not naturally inherent in it, like making a plant resistant to herbicides that would otherwise kill it, or making it produce its own insecticide. One of the first GMOs was a tomato that contained fish genes. 

GMOs are now present in most processed food. The majority of corn, soybean, canola, cotton and sugar beet crops are genetically engineered (GE) to be at least herbicide tolerant. This means they can be sprayed with toxic herbicides like Roundup and they won't die. According to the USDA, as of 2013, 90% of corn, 90% of cotton and 93% of soybeans grown in the US are genetically engineered. Some GE crops are solely herbicide tolerant(HT), some produce their own insecticide (Bt), but most of the acres planted do both ( possess "stacked" GE traits).  "While corn, cotton, and soybeans account for the vast majority of GE acreage in the U.S., other GE crops commercially grown include HT canola, HT sugar beets, HT alfalfa, virus-resistant papaya, and virus-resistant squash," says a USDA article. 

GMOs are NOT natural and there is no scientific consensus about their safety.

 

Why I Avoid GMOs and Choose Organic Instead:

While some plants have been genetically engineered to protect crops from viruses that were destroying them, or to increase a plant's nutritional value, the majority of GE crops grown in the US are herbicide tolerant.

These crops have been developed by the same companies that make the herbicides that are used on the HT crops.

Personally, I don't believe that chemical companies responsible for things like Agent Orange, dioxin, BPA and other toxic chemicals should be making the seeds that grow our food. My body has been through so much already (hasn't yours, too? Because, well... life), I have no interest in exposing it to chemicals that make healthy living, wellness and healing more difficult.

Inserting DNA from an unrelated organism into a plant may have unknown side effects. No long-term studies have been done on humans to determine whether or not GMOs cause health problems but the American Academy of Environmental Medicine wrote in 2009 that, "because GM foods pose a serious health risk in the areas of toxicology, allergy and immune function, reproductive health, and metabolic, physiologic and genetic health and are without benefit, the AAEM believes that it is imperative to adopt the precautionary principle, which is one of the main regulatory tools of the European Union environmental and health policy and serves as a foundation for several international agreements."

Since GMOs  are predominantly designed to withstand applications of chemical herbicides that we know to be toxic, it does not make sense to me to eat them. The main ingredient or "active principle" in Roundup is glyphosate and while the toxicity of pure glyphosate seems to be very low, Roundup is not just glyphosate. A study shows that the final formulation of Roundup that contains other ingredients and adjuvants "was among the most toxic herbicides and insecticides tested."

I choose to eat organic food instead of just "non-GMO certified" because even though a crop is not GE doesn't mean it hasn't been sprayed with the same toxic pesticides used on GMOS and other pesticides that are widely used in conventional agriculture. Many of these pesticides have been named "obesogens" and are linked to causing obesity, many are neurotoxins and some are linked to causing cancer, too! You can read my post on why organic food can save you right here. 

GMO crops - What, Where and Why:

CORN:
Sweet corn (also known as table corn), the kind we eat as "corn on the cob," is a new GE crop, first made available for planting in the fall of 2011. It is stacked with both HT and Bt traits.
GE dent corn (or field corn) has been planted and grown since the mid-90s. It is used for livestock feed, high fructose corn syrup, ethanol, corn oil, liquor etc. and is the type of corn used for making cornmeal, cornstarch and corn flour. 

Corn engineered to produce its own insecticide has a bacterial toxin called Bacillus thuringiensis, or Bt, in its cells. Insects can become resistant to this toxin and Bt crops themselves are registered pesticides with the Environmental Protection Agency (EPA) as a "plant incorporated protectants". 

Corn engineered to be herbicide tolerant (HT) is most often "Roundup Ready" (RR crops are developed by Monsanto, who also makes Roundup). Corn that is Roundup Ready can be doused in the herbicide, Roundup, to kill offending weeds but the corn itself will survive.

SOYBEANS: 
Soy is engineered to be a HT crop. Soybeans are used to produce soy milk, tofu, tamari, soy sauce, edamame, vegetable oil, soy lecithin etc. A Turkish study found GMO soy to negatively affect kidney, liver and testicular tissues in rats. "The results of all the parameters evaluated in our investigation were consistent and confirm that the GM diet fed to rats for 30, 60, or 90 days caused significant histopathological, biochemical, and cytogenetic changes in all examined tissues."

COTTON: 
Cotton is engineered to be both Bt and Roundup Ready - this is the source for the majority of cottonseed oil used in cooking, and the cotton used for clothing fabric. 

CANOLA:
GE canola was introduced in 1998. The majority of Canadian grown Canola is also GE. It is the source of most canola oil on the market. It is engineered to be HT and transgenic canola has been found to escape cultivated areas and flourish in the wild.

SUGAR BEETS: 
USDA announced deregulation (allowed planting)of GE sugar beets in July, 2012. The beets are genetically engineered to be HT (Roundup Ready). Table or granulated white sugar is made from sugar beets, unless the package states that it is 100% cane sugar.

PAPAYA:
The Rainbow papaya is engineered to be resistant to the papaya ringspot virus. It is grown in Hawaii.

SQUASH:
Yellow crookneck and straightneck (yellow summer squash) and zucchini have been engineered to resist a virus that can destroy these crops. The GE variety was deregulated in 1994.

ALFALFA:
Engineered to be resistant to the herbicide Roundup  and deregulated in 2011. Alfalfa is used as feed for livestock and this may threaten organic farmers' certification if pollen from GE alfalfa contaminates organic crops with its transgenic DNA.  

Other crops like wheat, rice and potatoes have been genetically modified but are not grown in the U.S. at this time. There have been instances of unapproved GE wheat being found in Oregon and Montana in recent years, however.

You can read about the crops that are seeking USDA approval for deregulation here:
Petitions for Determination of Nonregulated Status

The big crops we hear the most about are called "Roundup Ready," designed and patented by Monsanto to withstand applications of their Roundup herbicide.
Other corporations creating GMOs are Dow, Syngenta, Bayer, Aquabounty and others.

What You Can Do:

The only way to avoid GMOs and toxic pesticides is to buy food that is certified organic.

GMOs are not labeled in the US and Canada, even though 64 other countries have made GMO labeling mandatory. 

Since the percentages of GMO crops grown in the US are so high, you can probably assume that ingredients made from these crops are almost certainly GMO (unless it is certified organic or non-GMO verified).

Livestock is also predominantly fed GMO feed (corn, soybeans and cottonseed), unless the meat is also certified organic, or you know your farmer and their feeding practices. Buying organic is always a smart way to go if you can, or source your meat from someone you know who uses non-GMO feed and keeps their animals on pasture. I buy my beef from a friend in Wyoming who raises cattle on mountain pastures, and we buy our chicken and lamb from a local farm in Temecula, Primal Pastures.

What do you think? Do you worry about the prevalence of GMOs? Did you know what they were before reading this? Do you avoid GMOs? What's your opinion about them?
Let me know in the comments below!

 

More Reading:

The Center For Environmental Risk Assessment - GMO Crop Database

IRT - Health Risks of GMOs

 

Articles about GMOs:

Does GMO Corn Really Cause Tumors in Rats? - Mother Jones

Genetically Engineered Salmon May Be A Tough Sell In U.S. - AP

U.S. GMO crops show mix of benefits, concerns - USDA report - Reuters

In a Grain of Golden Rice, A World of Controversy Over GMO Foods - NPR

Monsanto and Cargill Aggressively Pursue GE Soy Feed for Factory Fish-Farming Industry - Eco Watch

Herbicide-Resistant 'Super Weeds' Increasingly Plaguing Farmers - US News

'Superweeds' Linked to Rising Herbicide Use in GM Crops, Study Finds - Science Daily

Nearly Half of All US Farms Now Have Superweeds - Mother Jones 

---

Liked this post? Subscribe to my Whole Healthy Notes below to receive even more wellness love in your email every month. I'll send you tips to feel better today, recipes, exclusive discounts and freebies, workout tips, meditations, and more!

5 Reasons Why Organic Food Could Save You! (Part 1)

I love food. I always have. Ever since I was tiny, I could always be counted on to have a healthy appetite and maybe that's why I grew to have my 6-foot-1-inch frame! I grew up eating a fair bit of organic food thanks to my parents having at least some awareness of its importance, but I never really knew why eating "organic" food really mattered. I tried my best to eat well but didn't think twice about chowing down on fast food now and then - especially when I had to regain the 30 pounds I lost in the hospital while I was bedridden and fed through a feeding tube! It's only in recent years that I've learned why organic food and organic farming is so critically important if we want to stay healthy.

Produce, meats (except fish) and processed (packaged) foods can be labeled as organic but for this post, I'm focusing on produce (plants) alone because organic meat is a whole other subject that I'll tackle in another post and processed food just isn't real food, organic or not. Organic candy is not healthy!

Modern agriculture's technology has allowed us to grow food in volumes that were impossible in the days of small family farms, but bigger is not necessarily better. We've distanced ourselves from where our food comes from and convenience foods have trumped knowing how to cook. There is a push happening to take us back to knowing where our food comes from but it's not an easy change to make when our food system works very hard to keep us in the dark, and we're constantly bombarded with messaging that junky convenience foods are better, easier and preferable.

They're not!

Fresh organic produce from my local grocery store. 

"Organic" is a term regulated in the United States by the United States Department of Agriculture (USDA) and in Canada by the Canadian Food Inspection Agency. In order for food to bear the organic label, it must meet specific criteria. According to the USDA, , "Organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods. These methods integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used."

Sound good? Here are 5 reasons why you can love it even more!

• Buying organic can save you money!

An organic strawberry

Seriously! I know people think "organic food is so expensive!" but if you buy fresh or frozen whole fruits and veggies and you buy fresh produce in season, it packs a nutritional punch so you don't need to eat as much. Junk food offers almost no nutritional value so we eat tons of it and are often still hungry when it's all gone. We feel like crap and we just spent a bunch of money of seemingly "cheap" food, and for what? Buying in bulk saves cash and if you can't eat or use it all before it spoils, did you know you can blanch (plunge it in boiling water for about 30 seconds, then ice water to stop it from cooking) and freeze your own veggies? I haven't tried freezing my own fruit yet. We freeze our vegetables when we have more peas and beans than we can eat from our garden! If you have a local farmers market, food direct from the farmer can be a lot cheaper than the grocery store and many farmers now offer CSA programs where you get a bulk box of produce or meats fresh every week or month.

Don't you feel better knowing it doesn't have anything toxic sprayed on it?

• Buying organic food can save you from exposure to toxic pesticides that could harm your health!

A recent study confirmed that if you eat organic food, you will reduce your exposure to pesticides! A pesticide called 1,3-D used on conventionally grown strawberries, for example, is believed to cause cancer.
Most pesticides are not selective and can be toxic to nontarget species including humans, and many of these cause neurotoxicity. Major pesticides (insecticides, herbicides and fungicides) are actually more toxic to human cells than the declared active principle (AP). For example:
"Ethoxylated adjuvants found in glyphosate-based herbicides were up to 10.000 times more toxic than the so-called active AP glyphosate and are better candidates for secondary side effects. This may explain in vivo long-term toxicity from 0.1ppb of the formulation and other toxicities that were not explained by a consideration of glyphosate alone. These adjuvants also have serious consequences to the health of humans and rats in acute exposures"
Not every produce item NEEDS to be organic though and you can see the "Dirty Dozen" and "Clean Fifteen" on the EWG's Shopper's Guide to Pesticides in Produce.

• Organic foods can provide more nutrition than their conventionally grown counterparts, saving your health and your wallet

Studies showed that organic tomatoes have higher levels of polyphenols and flavonoids (both antioxidants), and not only tomatoes - a study by Newcastle University shows higher antioxidants in organic food across the board. Organic milk has been shown to have higher levels of Omega-3s, a beneficial fatty acid, because cows producing organic milk must be grazed on pasture for at least 4 months out of the year, whereas cows on conventional dairy farms typically eat grains like corn year-round which does not raise Omega-3 levels in the milk. More nutrition equals more bang for your buck!

• Organic foods can save the health of your kids

Developing children are far more sensitive to the toxic effects of pesticides than adults. Infants' still-developing kidneys and liver cannot remove pesticides from the body as well as an adult, and babies and children may be exposed to higher levels of pesticides because they breathe faster, are closer to the ground and tend to frequently stick their hands in their mouth.

• Organic farming supports wildlife habitats for the bees, birds and butterflies we love to see, saving the pollinators of our food

Organic food matters.

Since it's been in the news a lot lately, you're probably aware of bee colony collapse and the decline of birds and butterflies. Monarch butterflies have been hit hard by increasing herbicide use wiping out the milkweed they need to breed. Milkweed is the ONLY plant a Monarch's larvae will eat. Bees' numbers are declining rapidly and although the bee deaths' cause hasn't been definitively named, many signs point to pesticides for having "sub-lethal effects" on bee colonies. Birds are being affected, too, with a certain class of pesticides called neonicotinoids (that has also taken a lot of blame for killing bees), being blamed for the decline of 14 species of birds.
Organic farming, on the other hand, supports the habitats of these little fliers, and other wildlife. Scientists from Oxford University say organic farms support 34% more plant, insect and animal species than conventional farms! 

For my fellow Canadians, Canada's organic regulations are not clearly stated for consumers like those in the US, and it required some digging. Thankfully, the CBC did a bit of that in 2011, but instead of clearly stating what organic means in Canada, the regulations are buried in this document. The procedure of organic certification states, "A certification body shall certify an agricultural product as organic if it determines, after verification, that...the substances used in the production and processing of the agricultural product are those set out in, and used in the manner described in, CAN/CGSB 32.311"

CAN/CGSB 32.311 is a list of permitted substances in organic food production. Reading quickly through the list, it doesn't look like Canada permits anything crazy or much different from what's allowed in the US but man, talk about creating some major legalese that is not immediately clear to consumers! Basically what they're saying is, certified organic in Canada means that the food has been produced using ONLY the substances on their "permitted" list. So to know what that really means, you'd have to go read the whole thing, and then check it periodically to see if it has changed.

So way to go, Canada. Way to make the law dense and impossible for consumers to quickly understand.

Real food is so pretty.

In the US, the use of the term "natural" on food only means something on meat and poultry packaging. The USDA states that "natural" meat and poultry means, "A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as “no artificial ingredients; minimally processed”)."

But for other foods, the term is not regulated by the USDA or the Food and Drug Administration (FDA) and the FDA says only, "FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances."

The term is equally ambiguous in Canada.

Do you have questions about organic food? Natural versus organic? Do you think organic is worth it or a waste of money? I'd love to know what you think! Leave your comments and questions below! 

And if you like the photos, I added some to my photography site.

xoxo Maggie

---

Liked this post? Subscribe to my Whole Healthy Notes below to receive even more wellness love in your email every month. I'll send you tips to feel better today, recipes, exclusive discounts and freebies, workout tips, meditations, and more!

Something in the Water

I love water but it probably comes as no surprise that we don't drink as much water as we should. Here in North America, most of us have access to clean drinking water right out of the tap, but if we live in a city or a town, that water is usually treated with chemicals like chlorine and fluoride. So what do those chemicals do to our bodies and our health when we drink and bathe in it every day?

According to the Institute of Medicine, men should consume 3.7 liters (about 13 CUPS) of water through food and drink every day, and for women, it's 2.7 liters, or about 9 cups - more if you're pregnant or breastfeeding. If we work out or sweat a lot on a hot day, we need more. Even mild dehydration can cause headaches, fatigue and make you feel a little bummed out.

When I learned the volumes of water used, and contaminated by, hydraulic fracturing, and saw the documentary, Tapped, I realized how precious and rare clean, drinkable water is. Access to clean water is becoming increasingly scarce.

Ideally, we could all drink filtered water and bring it with us in use reusable bottles when we're away from home. I love my glass "Tap is Terrific" and stainless steel Klean Kanteen bottles.

Drinking clean tap water isn't an option for everyone, though.

Bottled water seems great in theory. Clean and convenient, easy to grab and go, available in pretty much every grocery or convenience store... but the bottled water industry is controlled by very few (large) companies, and they TAKE the water from nature and sell it right back to us. 

It's a booming business. We pay 2000 times the cost of tap water to buy it in a bottle. 

In Tapped, the film opens by showing how Nestle came into the small town of Fryeburg, Maine, under the name Poland Springs, and mined their water using eminent domain. Jim Wilfong, former Assistant Administrator in the Clinton Administration, lives in Maine and is interviewed in the film. He says, "Nestle and other large water barons are out trying to tie up the rights to water...It's all about control." Nestle's Chairman of the Board, Peter Brabeck-Letmathe, does not think we have a right to our water.

In 2016, Nestle outbid a small Ontario town in Canada for the rights to their well, to ensure "future business growth."

"The Nestle well near Elora sits on the traditional territory of the Six Nations of the Grand River, 11,000 of whom do not have access to clean running water.''

I don't know about you, but that's not OK with me!
(Click to sign the petition)

Not to mention, the plastic bottles used for bottled water have also been shown to leach over 24,000 endocrine (hormone) disrupting chemicals into the water they contain! And we pay 2000 times the cost of tap water to drink that chemical soup.

My filter showerhead

Tap water is typically chlorinated and it has allowed most of us to rely on having drinking water that won't make us sick because the chlorine kills most waterborne bacteria that can cause disease.

But it doesn't kill all of the harmful bacteria all of the time, or remove any other contaminants. The chlorine itself isn't the best thing for us either since it can react with organic matter in the water and form trihalomethanes, or THMs. One THM we all know, actually, is chloroform.

Your know, that old-school chemical used to knock people out? Yeah, that. It's also a probable human carcinogen. 

You know the smell of chlorine when you're near a chlorinated pool, but did you know the allowed levels of chlorine in tap water are higher (4 ppm) than what's recommended for a pool or spa (1-3 ppm)? I grew up with a well in the country and naturally clean water, but now, like many people, the water we get comes to us chlorinated from the city water system. Necessary, I'm sure, but I don't want to drink or bathe in chlorine now that it's done it's bacteria-killing job.

So what do I do? I use these:

Since we get more exposure to THMs like chloroform through bathing and showering than we do through drinking chlorinated water, I make sure to use these every time I have a bath or shower! They don't eliminate all the bad stuff because no consumer filter can, but they help.  

On the left is this stuff called Pure Bath which is essentially just ascorbic acid (Vit. C) that reacts with and neutralizes the chlorine in the water. Add a scoop to my bath water, no more chlorine.

On the right is a filter showerhead that removes most of the chlorine in the water. I could smell chlorine when I showered before I got this filter, but now, no smell at all.

And just to be sort-of scientific, I picked up chlorine test strips at Home Depot to test my bath and shower water. I used a Water Quality Test by Pro-Lab. The images have slightly different color casts due to being photographed in different light. Sorry! I had to be quick. See the images below:

The results chart and unopened test strip.

Tap water test strip on the right next to the results chart; water treated with Pure Bath according to instructions on the left. The difference is subtle (great to discover my tap water is not heavily chlorinated!) but the Pure Bath clearly eliminates the little chlorine that was there. It also made the water slightly more acidic which makes sense because ascorbic acid was added!

This is the result of water collected from my shower that ran through the Culligan shower filter! Also, no more chlorine, no matter how little, and like I said, I could smell it before I got the filter and I can't smell it now. It also reduced the water hardness a touch, which the filter says it does (reduces scale).

My hair and skin thank me for using filtered water, too. They are much healthier without the dryness that plagued me before I used these products. The filter that goes in the showerhead need to be changed every six months, so I have it as part of my "subscribe and save" items (see image at right) that I order on Amazon and it's scheduled to be shipped to me every six months so I never have to remember! The images without "My Whole Healthy" on them are Amazon links if you want to investigate further or purchase.

So that takes care of bathing. What about drinking water? For several years now I've used a Cuzn undersink filter that filters out both chlorine and fluoride. I purchased it from Friends of Water.

Finally, the chlorine test for my Cuzn undersink filter! No chlorine in its filtered water. Unfortunately these tests do not test for fluoride. I will look for a way to test my water for that and update this post if I can do it!

Why filter out the fluoride you ask? Isn't it necessary for healthy teeth?

Filtered drinking water from my undersink filter. We drink and cook with this water only.

Probably not. And the fluoride that's currently added to our drinking water is industrial waste from phosphate mining. It's often contaminated with arsenic.

Studies also show that fluoride is a neurotoxin.

My brain has enough to do without having to deal with neurotoxins, so I choose to filter it out of my drinking water, and use a fluoride-free toothpaste. My dental check-ups are great and I haven't developed cavities since my water or toothpaste switch. I do make sure to floss every day though and brush thoroughly. I have a Sonicare electric toothbrush.

Despite being unhappy with the treated water I get, I shouldn't complain. There are a lot of people who don't have a well in the country, or access to a city or town water system. Did you know that, according to the Environmental Protection Agency, one in three Americans get their drinking water from streams that are vulnerable to pollution? 

Tapped lfocuses on the bottled water industry and its frightening actions and power, but if your water is polluted, maybe your only option IS bottled water! And you're stuck paying exorbitant prices for it. 

We need water to live, it's imperative to good health and we should drink more of it, but it's pretty clear to me that we need to stick with tap water, remove the chemicals, work to clean up and protect our polluted stream and rivers, and use reusable bottles to bring water with us when we leave the house. Water is just too important to be ignored or assume "ah, it will be fine." Because it won't.

Do you buy bottled water? Do you bring your own? Do you filter your tap water? Do you drink enough or do you struggle with that? I'd love to know what you do and any "water woes" you may have. Let me know in the comments below this post!

Tapped - Official Trailer

This post contains affiliate links. 

---

Liked this post? Subscribe to my Whole Healthy Notes below to receive even more wellness love in your email every month. I'll send you tips to feel better today, recipes, exclusive discounts and freebies, workout tips, meditations, and more!

Make The Best Smoothie Ever!

I love green smoothies. Real, raw, whole food, organic glasses full of delicious, healthy, green goodness. Not fast-food cups full of sugar and artificial ingredients, or even smoothie bar, "all natural" (not organic), smoothies that are overpriced and way too sweet. My husband still teases me about drinking "swamp water" but I love how they make me feel and I think their vibrant green color is gorgeous! Making them at home is definitely the way to go and I'll show you how.

I love the green smoothies I make myself because they give me the nutritional punch my body needs, I can control exactly what goes into them, they're easy to make, and they taste like happiness! By using fresh (and fresh-frozen) ingredients, I swear I can feel the smoothie boost my energy right away and it feels like my cells are celebrating when I drink it. 

I started out by juicing and even though I compost, I hated seeing all that leftover pulp get thrown out, along with the fiber and nutrients it contains. Fresh juice IS delicious and packed with nutrients but by eliminating all the fiber, juice's high levels of natural sugars get absorbed by our bodies very quickly, and that can have a just-as-bad effect on the body as eating refined sugars. Unless you juice all green vegetables, things like beets, carrots and any fruit you add are very high in the natural fruit sugar, fructose. You can read more about the trouble with sugars here.

I love smoothies because they keep all the fiber, along with the nutrients, and actually fill me up! Plus, I can pack way more veggies into a smoothie than I could ever sit down and eat in one sitting, so they help me get the nutrition I need. To digest the smoothie well, it's good to hold the smoothie in your mouth for a few seconds before swallowing so the enzymes in your saliva have a chance to work! It's food, not just a drink to chug down. Remember amylase from high school biology? It starts the breakdown of carbohydrates and that all starts in the mouth. 

Some people think you need a bunch of specific or fancy ingredients to make a smoothie, like cashew milk or greek yogurt, but I never do that. All you need is water, fruit and fresh greens like spinach, collard greens, kale, etc. If you're brave and want a noticeably earthy flavor, beet greens and chard are amazingly healthy leafy greens, too!  Try different kinds and see what you like.

The only thing I'd highly recommend investing in is a high-power blender like the VItamix or the Ninja. Those babies really make the difference because they're powerful enough to pulverize your fruit and veggies and make a deliciously creamy smoothie. Who wants texture and chunks in their smoothie, right?

These blenders can be pricey but the smaller, less professional versions cost less and if you don't need to do any hardcore blending, and are willing to chop your fruit and veg into smaller pieces before you blend it, they work just fine. My mum has a small Ninja that's perfect for making single serving smoothies.

I made this smoothie with about of cup water, big handfuls of organic baby kale and baby spinach, a granny smith apple, a frozen banana saved from when it started to turn brown and I didn't want to throw it away. This is a great way to save bananas you don't get around to eating! Then I added half a bag of frozen tropical blend fruit (sliced banana, pineapple chunks and strawberries). That's it. Water, greens and fruit. And it was an AWESOME 30+ ounces of healthy, delicious lunch, no loss of fiber or nutrients, in a giant mason jar mug.

I like adding a stalk or two of celery, a whole cucumber, and even an avocado instead of a banana for creaminess if I want a more veggie-focused smoothie with less sugar sometimes, and different fruit like blueberries, blackberries, mango, peaches, oranges, a little lemon, or whatever suits my mood at the time.

I also try to rotate my greens, using different kinds week to week so I, number one,  get flavor variety, and number two, avoid overloading my body with a plant's naturally occurring oxalic acid and alkaloids, etc. These are the plants natural defenses against the bugs that eat them, and in  very concentrated amounts, they can be harmful to us. It's why we don't eat rhubarb leaves (they contain these things in very high concentration and they ARE poisonous ). I've never heard of anyone getting sick from using only spinach or kale week after week, but I just want you to know that the possibility exists so you can get the most out of your smoothies. You can read more about it here, here, here and here.

And always, always use organic produce because leafy greens and fruit typically retain high levels of pesticide residues, according to the Environmental Working Group's independent testing. My body has been through so much already, I'm always aware of what I'm feeding it because I know my brain is still healing in many ways and my cells need food that helps them function, not toxic chemicals that make their functioning harder. 

I prefer using frozen fruit because it gives me the most choice during the winter, even in California, and my blender does warm up my smoothies a little bit from all the friction happening during blending. I've seen a lot of info circulating on the internet about heat destroying the enzymes in raw foods, and cooking certainly changes which vitamins etc. we are able to absorb from different foods, but I can't find a definitive source that says the warmth from blending deactivates or destroys beneficial enzymes. But I like to keep my smoothies cold because they just taste better! Let's face it, warm smoothies are gross.

Frozen fruit isn't QUITE as nutrient dense as fresh fruit (fresh meaning picked by you or your farmer that day and eaten right away - fruit in the grocery store has often come from hundreds/thousands of miles away, picked before it's fully ripe just so it will make the trip and  it's not fully mature when you buy it) but frozen fruit is frozen immediately after being picked, usually at peak ripeness, locking in those nutrients, and I love the variety and the convenience it provides. We've got to find what works for us because it's not good for us if we can't be bothered to make it and it never gets in our bodies!

I want to mention that smoothies and fresh juice are also naturally very acidic, and can be very sweet if they contain a lot of fruit, so I try to swish some fresh water around my mouth when I finish drinking my smoothie to help protect my teeth. I lost all but one of my front teeth in the accident and they were replaced with dental implants, so the natural teeth I have left are very precious to me. And it's pretty counterproductive to drink green smoothies to boost my health but destroy my teeth at the same time. Green smoothies have a lot of beneficial fiber and nutrients but I try to use common sense, I don't drink them every day and I change it up.

Smoothie ingredients

Earlier in this post I mentioned my 30 oz. mason jar mug and I know that's a BIG smoothie. I love those mugs though because they often come with lids, so if I can't finish my smoothie, I screw the lid on and stick it in the fridge for later. I always finish my smoothie at the latest the next day because the longer it sits, the more it oxidizes and loses nutrients as the vitamins and enzymes do break down.  

You may have also noticed the straws I'm using! I never use plastic straws anymore because of the chemicals they contain that I don't want in my body (chemicals in the plastic can leach into the beverage your drinking as you suck on the straw). Plus, they're wasteful and I really believe the health of the planet affects our health directly. Instead I always use reusable stainless steel or silicone straws that don't leach any unwanted chemicals into my beverages, and can be washed and reused. Don't worry, they don't add any funky tastes to what I'm drinking and they're a much healthier way to go!

So give a green smoothie a try and tell me what you think, or if you drink them already, leave your favorite flavor/ingredient combo in the comments below! Maybe I'm missing out and you know something I don't know!

xo Maggie

PS - Add a clean boost to your smoothie with my favorite vegan protein!

---

Liked this post? Subscribe to my Whole Healthy Notes below to receive even more wellness love in your email every month. I'll send you tips to feel better today, recipes, exclusive discounts and freebies, workout tips, meditations, and more!

Sweet Dreams...

Annie Lennox was onto something more than just her original meaning when she wrote her 80s hit. We've all experienced the hold sugar can have on us. Its sticky, cloying fingers taking hold, convincing us to just have one more bite...Ok two.  

Here's the official music video for Sweet Dreams by Eurythmics. Besides getting a big dose of nostalgia (I totally was the girl singing into a spoon in my living room while listening to my mom's cassette tape!), the lyrics can totally work in this context.

I'll be honest, I have a HUGE sweet tooth. Chocolate, candy, cookies, ice cream, cupcakes... I love it all. And despite trying to "eat clean" and making my health a priority (which means I don't eat much sweet stuff), I still crave it sometimes! 

With Christmas right around the corner and Thanksgiving just behind us, you're probably inundated with holiday treats already. Little goodies hanging out on the counter, in the living room as part of the decor... I know, traditions (or are they just habits?) are hard to break and sweets make you feel all warm and fuzzy... at least in the short term.

Sugar.

I discovered, though, as my healing journey progressed, that too much sugar has a pretty gnarly effect on me cognitively, and it messes with my digestion! Personally, too much sugar (even too much simple carbs or starchy foods, which also get broken down into glucose, or blood sugar, in our bodies) makes me cranky, emotional, HUNGRY, tired and foods I can normally eat without issue suddenly give me indigestion. I'm a mess! And I'm not the only one. Sugar can have a detrimental effect on all of us and after I saw the film, Fed Up, over the summer, I was floored by what's happening to people because of the sweet stuff we love so much. Obesity and diabetes typically come to mind but it's even linked to developing depression and dementia!

Fed Up official trailer

Sugar has been on my mind a lot this week. A report by The Cornucopia Institute  came out recently focusing on the unhealthy and sometimes dangerous ingredients often found in yogurt, including... you guessed it - sugar.

When I worked with The Cornucopia Institute this past summer, I worked on this report and most of  the section on sweeteners was researched and written by yours truly! I already knew sugar wasn't good for me but doing research into the details was really shocking and eye-opening!

When talking about sugar, I don't want to scare you off naturally occurring sugar found in fruit, grains and dairy. Those are part of complete, whole foods that come with everything we need to digest and use those sugars in a beneficial way. No, the bad guy here is ADDED sugar. And yogurt, despite being thought of, and marketed as, a health food, often has a ton of it. Even the organic brands.

While doing research, I perused the yogurts available at a grocery store I frequent and picked up an individually sized cup of Stonyfield fat-free Chocolate Underground flavor yogurt. I flipped it over, expecting to see the 24, 26, or 28 grams of sugar per serving that I'd been seeing on the "nutrition facts" labels of fruit flavored yogurts. HA! No, this baby has 35 GRAMS OF SUGAR! A Snickers bar has 27 grams of sugar. I was stunned. 

An organic yogurt contained more sugar than a chocolate bar. What. The. Health. #WTH Click to tweet this!

Ok, we're going to eat sugary food. It's yummy. We like it. But how much is "ok" to eat? The World Health Organization recently lowered its recommendations to 5% of our total daily caloric intake, which works out to about 25 grams of added sugar per day.

Coconut sugar (left), cane sugar (right)

One teaspoon of sugar weighs about 4 grams, so 25 grams would be about 6 teaspoons, and on most of the yogurts I researched, we get that in one freaking serving! Scary, right? And we haven't even gotten as far as that cookie I had at lunch, or the dessert you want after dinner. Or the Christmas cookies that will soon fill the cookie jar! So what are we to do?

I don't avoid added sugars altogether. I do try to minimize them because of how it makes me feel but that all started with being mindful and aware of how I felt after I ate something and started to feel bad. Like I blogged about gluten last week, food affects how I feel! I still have still have cognitive challenges caused by my TBI, so why on earth would I want to compound those difficulties by eating food that makes it worse?!

When it comes to the holidays, I do indulge. But I pay attention to what I'm eating and why and I don't just pig out mindlessly. Because I can't eat gluten, it saves me from most of the cakes and cookies that tend to lie around people's homes and I'm quite happy to make treats of my own, where I can control the preparation, and the sugar content!

A lot of information is circulating the internet about "healthy" sugars but I really want you to know, THERE IS NO SUCH THING. Ok yes, coconut and maple sugar do contain some minerals that may be beneficial, and raw honey has some enzymes, but they're still sugar with similar fructose/glucose ratios to table sugar. And agave with it's low glycemic index? It can be around 90% fructose, which doesn't spike your blood sugar but rather goes straight to your liver to be processed where it generates the production of fat and other undesirable things! Because it's not glucose, it can't be used for energy in the same way and it affects the brain differently. Glucose makes us feel satisfied, but fructose doesn't and we just get hungrier, so we eat more, which can contribute to weight gain, too.

You probably know that fructose is the "fruit sugar" - the type of sugar found in fruit. But again, don't write off fruit! Remember the fiber and nutrients found in fruit that we need. And besides, fruit like apples, grapes and blueberries have only 5-10% fructose by weight. Dates and raisins have more than that but I'd still pick those, with their fiber and vitamins, over a chocolate bar any day! I actually frequently snack on dried organic mango and pineapple and they've totally become a satisfying and healthy stand in for gummy candy! The sugar content is still higher than fresh fruit, so I limit how much I eat, but it never makes me feel drained and gross! :)

Ok, this is getting long. I just get so fired up about it because sugar is making us SO sick as a nation and it's is hiding in so many processed foods where we wouldn't even think to look. When was the last time you checked the "per serving" sugar content of your pasta sauce? If you have a favorite sugar-free pasta sauce, please share it in the comments below this post!

Eating real, whole foods that you make yourself can help you avoid sugar overload. Sugar hides in processed food (and fast food is typically loaded with it) so reading the label is always a good defense when you have to buy something in a package. If you're worried about your sugar consumption over the holidays, just make it your goal to be mindful of it! Don't deprive yourself, just pay attention. You may find you don't actually want ANOTHER green Christmas tree cookie after all. Drinking lots of water and going to bed on time helps me too. Sometimes what I mistake for hunger or a sugar craving is really just a bit of dehydration, or a need for a quick energy boost because I'm actually tired. 

If you need holiday gift ideas, check out THIS post ;) Wishing you a beautiful holiday season and no sugar hangovers!

xo Maggie

---

Liked this post? Subscribe to my Whole Healthy Notes to get even more wellness love delivered to your inbox every month!I'll send you wellness and workout tips, recipes, exclusive discounts, meditations, and more!